Whew - had to do week 8's bike test today due to upcoming travel - VO2 up from 165 to 190 and FTP up from 155 to 167. The numbers say I still have lots of FTP work to do! I'd love to get close to exiting the sub-200 watt club by the end of the OS - plus ..being ready for the TOS (Tour of Sufferlandria) - that will help with the FTP. In San Fran for work this coming week (week 7) - may get on a spin bike if possible - otherwise looking at a run focus week.
WAY TO GO EVERYONE!!!! I truly love reading reports on workouts, so awesome to be part of this team!
Well, after feeling a painful pull on my ride Thursday, I was very nervous about hopping on the bike yesterday! Good news....No pain behind the knee!! The only issue I had was with my right hamstring, but this is not new. It feels like it gets pulled a bit when I ride. Might be my fit.... Anyways, did 1hr45min ride and hit most of my MS! Really wanted to just listen to my body and I did. Keep it up everyone!
Similar to Sue, I also did my bike test this morning, due to travel plans next week. I guess I forgot exactly how hard these tests are! My results were nothing monumental, but I got a bump nonetheless:
Old #'s: FTP 219 Vo2 280 New #'s: FTP 225 (avg hr 156) Vo2 284 (avg hr 153)
I have a question about the bike test next week: During my bike training up to this point, I've managed to be consistent on the FTP that the system set for me on my baseline ride (127). When I test next week, what's the format? Will TrainerRoad expect me to stay at 127 or will it increase the FTP and see if I can hit and maintain that level?
Dawn - I don't have any idea about TrainerRoad but for the FTP test I normally choose the power I was able to sustain for the 2x20' Z4 workouts to start from. Normally I keep that effort a few minutes (4-5') and then - IF I FEEL GOOD - start to gradually increase power output slowly! After 15' your effort should already feel almost very-hard but not as hard as the Vo2-interval you did before than you are perfectly on track! The final 2-3' should then feel like hell on earth - Bring on your suffering-self and just keep the crank going as hard as you can until the clock reaches 00:00 ... and don't you dare to stop just a second before that happens!!
Hi Dawn - I think TR will record and report on any of the FTP data, so you can either set your FTP as a target or use your current actual and try to overshoot it. The average power and NP will be displayed regardless - just keep in mind, all the IF values will be related to the NP number and the set FTP number. For my test, I think I am going to set an FTP 10% higher than my current and then try to stay above the lines. Good luck.
@dawn - it seemed like trainer road picked a slightly higher FTP than my current one when I tested - but I had a goal in mind so didn't focus on their recommendation - but I can' t vouch for this (in my delirium)! It was good for ensuing that the "ball" stayed above the "line."
I'm a day behind this week due to personal reasons. Hit my numbers today. 1.02 and 1.03. Only 20 min run after as I had to get to work early. Happy to get it done and looking forward to the next test.
Mixing wko's up a bit this week since I'll be away all next week and won't have access to a bike. Did 90' this morning using my new FTP and power numbers:
25' WU 2 x 15' (4') @ .99 22' @ .83 5' CD
Legs were a bit beat up, but got it done. May try to squeeze in one more bike tomorrow.
Comments
WAY TO GO EVERYONE!!!! I truly love reading reports on workouts, so awesome to be part of this team!
Well, after feeling a painful pull on my ride Thursday, I was very nervous about hopping on the bike yesterday! Good news....No pain behind the knee!! The only issue I had was with my right hamstring, but this is not new. It feels like it gets pulled a bit when I ride. Might be my fit.... Anyways, did 1hr45min ride and hit most of my MS! Really wanted to just listen to my body and I did. Keep it up everyone!
Old #'s: FTP 219
Vo2 280
New #'s: FTP 225 (avg hr 156)
Vo2 284 (avg hr 153)
Run test later this week!
I have a question about the bike test next week: During my bike training up to this point, I've managed to be consistent on the FTP that the system set for me on my baseline ride (127). When I test next week, what's the format? Will TrainerRoad expect me to stay at 127 or will it increase the FTP and see if I can hit and maintain that level?
Thanks for your help!
Hi Dawn - I think TR will record and report on any of the FTP data, so you can either set your FTP as a target or use your current actual and try to overshoot it. The average power and NP will be displayed regardless - just keep in mind, all the IF values will be related to the NP number and the set FTP number. For my test, I think I am going to set an FTP 10% higher than my current and then try to stay above the lines. Good luck.
Mike
Stefan - You make this sound like such a pleasant experience!
I took a look at my 20 minute test results, and I'm planning on giving it all I have, but not at the start! Thanks for your advice!
25' WU
2 x 15' (4') @ .99
22' @ .83
5' CD
Legs were a bit beat up, but got it done. May try to squeeze in one more bike tomorrow.